One-cup pancakes, tropical yoghurt & mango

one-cup pancakes, tropical yoghurt and mango

Serves 4

  • For the flavoured yoghurt

  • 2 ripe bananas

  • 1 tablespoon desiccated coconut

  • 250 g natural yoghurt

  • For the pancakes

  • 1 free-range egg

  • 1 cup self-raising flour

  • 1 cup milk

  • sea salt

  • 25 g butter

  • 2 ripe mangoes

  • 1 lime

Peel your bananas, put them into a large bowl and mash them with a fork. Add the coconut and the yoghurt and mix well. Put this to one side until needed and get started on your pancakes.



Crack your egg into a large mixing bowl. Add your flour, milk and a pinch of sea salt. Whisk everything together until you've got a lovely, smooth batter.



Slice the mangoes away from their stones, score the flesh across and push outwards so that you can slice it off the skin to give you diced mango.



Put a large frying pan on a medium heat and add half the butter. When the butter has melted and the pan is nice and hot, use a ladle to spoon the batter into the pan. Each ladleful will make 1 pancake – they're quite small, so you can cook several at a time.



Cook for 1 to 2 minutes and use a spatula to turn them over when they start to brown on the bottom and get little bubbles on the top. When cooked on both sides, transfer them to a plate, carefully wipe the pan clean with kitchen paper, add the rest of the

butter and start again. Keep going until all the batter is used up.



Serve straight away, topped with a dollop of flavoured yoghurt, the diced fresh mango, and wedges of lime for squeezing over

Nutritional Information

One-cup pancakes, tropical yoghurt & mango

For a quick breakfast or brunch

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You don't even need scales for this simply delicious pancake recipe – a cup or mug will do it!
Serves 4
20m
Super easy
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Method

These are the easiest pancakes to make – you don't even need scales to weigh your ingredients. All you need is a cup or a mug. As long as you use the same cup for measuring both the flour and the milk, you'll be laughing! If you use self-raising flour the pancakes will be more American in style, lovely and fluffy and thick. Plain flour will give you thinner ones, more like European crêpes. Great with a sprinkling of sugar and a squeeze of lemon juice (very old school!), or drizzled with maple syrup and served with crispy bacon. Try throwing a handful of blueberries into the batter mix if making American-style pancakes. I also love eating them with Rachel's coconut yoghurt, which is delicious. I've given you a recipe here for making your own similar tropical-flavoured yoghurt. It actually gets better if you let it stand in the fridge for a few hours, as the coconut will soften.

Peel your bananas, put them into a large bowl and mash them with a fork. Add the coconut and the yoghurt and mix well. Put this to one side until needed and get started on your pancakes.

Crack your egg into a large mixing bowl. Add your flour, milk and a pinch of sea salt. Whisk everything together until you've got a lovely, smooth batter.

Slice the mangoes away from their stones, score the flesh across and push outwards so that you can slice it off the skin to give you diced mango.

Put a large frying pan on a medium heat and add half the butter. When the butter has melted and the pan is nice and hot, use a ladle to spoon the batter into the pan. Each ladleful will make 1 pancake – they're quite small, so you can cook several at a time.

Cook for 1 to 2 minutes and use a spatula to turn them over when they start to brown on the bottom and get little bubbles on the top. When cooked on both sides, transfer them to a plate, carefully wipe the pan clean with kitchen paper, add the rest of the
butter and start again. Keep going until all the batter is used up.

Serve straight away, topped with a dollop of flavoured yoghurt, the diced fresh mango, and wedges of lime for squeezing over

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 338
    17%
  • Carbs 44.7g
    17%
  • Sugar 22.7g 25%
  • Fat 12.1g 17%
  • Saturates 7.0g 35%
  • Protein 11.0g 24%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • For the flavoured yoghurt

  • 2 ripe bananas

  • 1 tablespoon desiccated coconut

  • 250 g natural yoghurt

  • For the pancakes

  • 1 free-range egg

  • 1 cup self-raising flour

  • 1 cup milk

  • sea salt

  • 25 g butter

  • 2 ripe mangoes

  • 1 lime